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Air Alert 3

Due to illness and a minor injury I have been exercising much less than I usually do. Last week and the week before that, I spent about half as much time on physical activities as I normally do in one single week. Actually, I am not fully recovered yet, but I will slowly start exercising anyway. There are two major items on the menu for this summer: Air Alert 3 and walking on my hands (which will be the topic of a future post).

About I month ago a friend told me about an exercise programme to increase vertical jump ability. It would suit my diving pursuits excellently and it feels like just the right thing to do this summer. It is titled “Air Alert 3” and consists of a 15-week programme, with an average of three to four sessions a week. So far, I have only tried out the various exercises and they seem alright.
My goal is to deliver regular reports of how the project proceeds. Yesterday, I used Sargent Jumps to have something to compare with later and the result was a vertical jump capacity of about 49 centimetres. I have no idea about what constitutes a reasonable goal, so I will not define one. Instead, I will measure it at the beginning of every week and see how high I can go. I intend to finish all 15 weeks, but not necessarily in exactly 15 weeks. If I miss something a certain week, I will simply stop and do that week yet again and then go on to the next after finishing it properly.

The first session is scheduled for this evening and the second and third for Wednesday and Friday respectively. Each takes roughly 30 minutes including pauses, but the number of sets and repetitions skyrockets (pun very much intended) later on. As if that was not the case before, now I at least have something to occupy myself with and I am really eager to get started. I am a bit worried about my lingering cold, but I hope I will be fine.


  1. John W.’s avatar

    Sometimes it doesn’t seem like you are getting anywhere no matter how hard you train. One of the greatest things about The Jumping Manual is the one on one support from Jacob Hiller. If you are not stretching after games or training sessions you are taking weeks, months or even years off your playing career.

    Vertical Jump Test